Melted Peppercheese Egg

Ingredients for 1 portion:

1 whole egg+ 1 egg white

1 slice low-fat pepper cheese (or cheese of your choice)

Non stick frying pan



Preheat a non stick frying pan. If you don’t have one you can take a piece of kitchen paper add some olive oil and wipe out the pan (no need to use much oil for this recipe because you’ll get enough healthy fats already from egg yolk and cheese).

Fry the eggs first then sprinkle the cheese over them, after that flip as to make an “egg over easy”, wait until cheese starts melting then flip again and take from the hot plate.

(If you use pepper cheese or any other that is very aromatic you won’t need to add any additional salt, pepper or other spices!)

Serve either with salad or some whole wheat bread, pita, toast with flax seed or whole grains.

The recipe is super fast to prepare and most important very delicious!


Rosy Lamb with Creamy Balsamic Vinaigrette


Salad: Any fresh vegetables of your choice (here white onion, tomato,cucumber)

Sauteed Veggies: Asparagus, Green beans, Broccoli, Cauliflower, they go well with lamb! (in the picture i used some of lunch’s leftovers: Bell pepper, Red onion, Garlic, Soy sauce)

Dressing: Creamy Balsamic Vinegar mixed with Dijon Mustard

Meat: Lamb fillet

Heat olive oil over a medium heat. Season the lamb fillets with salt and pepper and pan fry until nicely browned on the outside, and soft medium pink in the middle — about six minutes a side. Remove from the pan and set aside to rest.

Prepare your desired veggies & salad, cut your fillect in slices & place on top, then add the dressing and serve!


Coco n’ nut – pearls


Unsalted Low Fat Cottage Cheese

Coconut flakes

Cinnamon powder

Crushed Almonds

Honey or Mango Juice



Form pearls out of low fat unsalted cottage cheese.

Take a plate and put some coconut flakes on it.

Lay the pearls on the plate and roll until each pearl is fully covered with coconut.

Now sprinkle some cinnamon powder on top of each and a blob of honey or some mango juice (if the mango you use is ripe it’s very sweet so you shouldn’t be in need of the honey!!)

Here an instruction on how to cut the mango in proper form

Zucchini Fries + Beef Roulade

Zucchini fries:

Zucchini, Olive oil, Salt, Pepper (any herbs you like)

Preheat the oven to max heat (upper & lower heating coil)

Cut the Zucchini in almost equally big stripes (not too thin or they’ll get burned quickly!)

Cover a baking sheet with the stripes, add about 1 tbsp of olive oil
salt (& pepper)

Now mix the stripes(with your hands) with the oil and salt so that each stripe is well covered, if they don’t you’ll be having a hard time ribbing them of the baking sheet later on!

Separate the stripes as good as possible on the sheet and insert it into the oven

Take it out when the top of the Zucchini turns golden brown


Beef Roulade:

Beef escalope

Dijon Mustard, Spinach, Tomatoe, Onion

Take the beef escalope and cover it on one side with a layer of Dijon Mustard

Now wash 2-3 fresh spinach leaves(depending on their size) and lay them on the Dijon layer

Cut a tomato into slices and lay 1-2 on the leaves.

Cut 1/2 an onion into small cubes and lay them on the spinach

Now carefully roll the escalope to a roulade and fixating it by sticking 1 toothpick diagonally into the roulade so that it can’t open while you roast it.

Preheat a non-stick frying pan or add 1 tsp olive oil

Roast the roulade first for 2 min on both sides then lower the heat and add a cooking top so that the inner side is fully cooked too.

Coconut Veggie Pan + Chicken Breast

Grill Onions, add Broccoli & Zucchini, 1tsp of soy sauce and some water, then cover the pan and let it steam.

Add Coconut flakes and spices of your desire.

Grilled Chicken Breast on grill with herbs and mustard seeds

1 serving of grilled mustard chicken with coconut veggie pan

Sunny Breakfast


Light Breakfast:


1 can of Tuna in brine, handful of Cherry tomatoes, 1/2 chopped red pepper, Gargir or Ruccola, Canned mushrooms, Apple Cyder vinegar or Lemon Juice,

Crushed almonds, Herbs of your desire, Mustard, Chilli Powder, Sweet Paprika Powder, Black Pepper


big cup of Green Tea

Crispy Salmon Salad

What you need:

(Kitchen foil)

Skinless Salmon back filet, Lemon juice

Canned or Fresh Mushrooms, Red Onion, Garlic, 1-2 tsp. Low Sodium Soy Sauce

Yellow Pepper, Tomato, Cucumber,White Pepper, Balsamic Vinegar

1.Prepare your salad first (cut cucumber, tomato, yellow pepper and add white pepper and some balsamic vinegar)

2.Preheat your oven(max heat for upper and lower heating coils) or your non-stick frying pan.

Cut the salmon filet into bite-sized pieces, and marinate them with lemon juice.

Put a piece of kitchen foil on your baking sheet or pan

Lay the fish cubes on the foil once its hot , then add the chilli on top of each.

Now roast each side 2-3minutes, adding more lemon juice towards the end

( for oven: leave baking sheet inside until the upper side of the fish gets golden brown)

3. Last thing left is to mix the mushrooms , garlic and onions together and roast them with a bit of low sodium soy sauce.


Now put the 3 steps together,

and serve!

Wake up Smoothie

(Tip:You can also replace 2oz of the apple juice with water to avoid unnecessary calories and choose a low-fat yogurt!)

I know many will shy away because of spinach and cucumber !! They really taste very neutral after adding the sweet fruits and the mint you won’t take much notice of them! Besides they are super healthy ingredients!!

But , if you don’t like the smoothie don’t just throw it away, drink it like it was medicine. If you can drink those bitter cherry-tasting cough syrups(yuck!) You can easily handle this smoothie as well!


Austrian *Bayleaf *Beef Stew


1 tsp. Olive Oil

Lean Beef Cubes size of your hand palm

White Onion


1-2 tbsp. Tomato Paste( depends on how concentrated it is)

Broth (vegetable- or meat)

1 Bayleaf

Chilli powder

Black Pepper

Brown meat in hot oil. Add onions, garlic, tomato paste, chilli and black pepper, then cover with a layer of water and finally add the bayleaf.

Now cover the pot and cook on low heat for 30 min, then check the tenderness of the meat, add a bit more water if the sauce has gotten too thick, but take care not to over cook it or it will taste like gum.

Hope you like my mama’s stew!